Vegetables and Vegetables

Health Benefits of Onion

The onion (Allium cepa) is a food widely used and appreciated by Brazilian. As it combines with many dishes, it is constantly added to spices, giving it a flavor and aroma that enhances any recipe.


The origin of the onion comes from Central Asia, where it spread to Europe. In Brazil, the onion was brought by the Portuguese at the time of colonization.

In addition to flavor, the health benefits of onion are diverse, as it has many essential nutrients for the body. Excellent in preventing and combating hypertension and cardiovascular diseases, onions have antioxidant properties and strengthen the immune system.

Rich in minerals such as calcium, potassium and magnesium, onions are also a great source of fiber, vitamin C and quercetin, a powerful flavonoid responsible for several functions in the body, including fighting colds, flu, respiratory allergies such as asthma and bronchitis.

There are several types of onions such as red onion, pear, pearl and shallots. Knowing how to choose the ideal one can make a difference in the recipe. Onions can be eaten raw in the salad, canned, as a seasoning in several recipes, onion breaded and served as an appetizer.


Onion, in addition to being versatile, can be consumed in various ways and used in various culinary dishes, it is also a source of several essential nutrients for the proper functioning of the body. The properties of onion are justified by the presence of minerals such as calcium, sulfur, potassium and magnesium, and large amounts of vitamin C, vitamin A, B1, B2, K, P. When possible, preference should be given to consuming it raw in order to prevent the loss of nutrients and antioxidants.

Quercetin is a flavonoid found in abundance in onions which, in addition to its action on the respiratory system, fighting flu and helping to treat asthma, is also beneficial to the circulation, helping to prevent thrombosis and aging of arteries and veins and lowering cholesterol. Among the benefits of white onion and all other types we can mention:

1.Improves the cardiovascular system

Onions contain a large amount of keracitin, an important flavonoid that plays several roles in the human body, including improving blood circulation. Together with the allyl sulphites found in onions, they decrease the tendency of blood clots to form, preventing thrombosis and aging of the arteries. It also helps to reduce bad cholesterol (LDL) levels in the blood.


Onion is a vegetable that contains phosphorus, iron and vitamin E that act in the production of red blood cells, helping to prevent anemia.

3.Helps to fight colds and flu

Onions are rich in vitamins A and C, which strengthen the immune system and help the body fight the flu virus. The sulfur present in onions has the ability to alleviate the symptoms of colds. In addition, it contains quercetin, a flavonoid that helps fight various diseases of the respiratory system, including flu, cough, asthma and allergies.

4.Helps control hypertension

Onions contain potassium, a mineral that helps control blood pressure and heart rate.

5.Diuretic properties

Potassium helps prevent fluid retention and is beneficial for the kidneys.

6. Beneficial for the nervous system

Onion has vitamin B, potassium and magnesium, elements necessary for the transmission and generation of the nerve impulse.

7. Lose weight and control weight

The benefits of onion for weight loss are due to its low caloric value and high fiber content. These properties are ideal to be included in a slimming diet. Fiber improves intestinal transit, helps eliminate toxins, decreases fat absorption and promotes satiety.

8.Beneficial for pregnant women

Onions have a high content of folates, essential for the correct development of the fetus in the first weeks of pregnancy.

9. Antioxidant power

Onions have antioxidants such as vitamins A and C, sulfur and flavonoids such as quercetin and anthocyanin. These antioxidants fight free radicals, reduce levels of inflammation, prevent premature aging and have a protective effect against some types of cancer.

The benefits of red onion are due to the greater amount of anthocyanin and consequently greater antioxidant power of red onion compared to other types.

10. Improves asthma and other respiratory diseases

Quercetin is a good anti-asthmatic and anti-inflammatory that helps fight respiratory illnesses such as asthma, coughs and allergies.

11.Beneficial for bones

Studies have shown that frequent consumption of onions can help increase bone density. This property is especially beneficial for women in menopause, when bone density starts to decrease.

12.Helps sleep and good mood

Folate has an indirect action on sleep and good mood, as it prevents excess homocysteine ​​in the body, which interferes with the production of hormones that regulate well-being, mood and sleep, such as serotonin, dopamine and norepinephrine.

13.Used as a home remedy to fight cough

Onion syrup is an ancient home remedy used to treat a variety of respiratory problems such as cough, bronchitis and pneumonia. Onion has dilating and expectorant properties that help relieve symptoms and eliminate excess phlegm more quickly.

To prepare the onion syrup, 3 onions, honey and the juice of 3 lemons are used. The ingredients are blended in a blender until a homogeneous mixture is obtained.

For children, 2 tablespoons of syrup is administered during the day. For adults, it’s 4 dessert spoons.

The syrup should be stored in a container with a lid and stored in the refrigerator.

Although onion provides several beneficial nutrients for the body, just like any other food, the harmful effects of onion can appear if you consume excessive amounts of onion. Eating large amounts of raw onions can cause gastrointestinal discomfort, irritate the stomach and cause gas. When cooked, these discomforts are reduced. For this reason, it should be consumed in moderation by people with gastritis, gastric ulcer and duodenal ulcer, and patients with acute liver disease and kidney failure.

Onions can also cause irritation to the eyes when they are cut, this is due to the gases that the onions give off when they are cut. These gases, in contact with the eyes, form an acid that irritates the eyeball.


Onion is a food well accepted by all peoples. Versatile in use, it can be consumed raw in salads, fried, roasted, combined with other seasonings, among others.

Due to its ideal growing range of 20ºC to 25ºC, it is very tolerant and has become a widely cultivated plant in various corners of the planet, as it can be cultivated in a wide range of regions and climates.

Planting onion in well-drained, fertile, organic-rich soil makes it grow better. Planting can be done with seeds or with small bulbs and the time needed to harvest varies from 100 to 180 days after planting begins, depending on the location and time of year.

For cultivation, choose those already adapted to the photoperiod in your region, since this plant needs at least a few hours of direct sunlight per day. During the growing phase, it must be irrigated frequently so that the soil is kept moist.


Onion is the most widely used vegetable in the world. In addition to providing a special and characteristic flavor to dishes, onions have proven therapeutic properties, including: preventing the formation of blood clots, fighting infections, controlling hypertension, reducing cholesterol, helping to lose weight, among others.

Onion is widely used in seasoning, combining and offering a special flavor to many dishes. Versatile, it can be consumed raw in salads and starters, added to the preparation of soups, as an accompaniment to meats such as pot roast with onion and roasted to accompany the barbecue. It also serves as a great appetizer when fried.



  • 1 large onion
  • 500 g of wheat flour
  • 4 eggs
  • 1 cup of milk tea
  • 1 teaspoon of cayenne pepper
  • 1 pinch of paprika
  • 500 g of breadcrumbs
  • Frying oil

Preparation mode:

Remove the skin from the onion and divide it into 4 parts, starting from the top to the root, leaving approximately 1 cm of root. Repeat this process until you get 16 parts or more depending on the size of the onion.

In a container, place the onion and cover with boiling water until the petals start to open. Then immerse in ice water and then sift until all the water runs out.

Beat eggs with milk, salt, pepper and paprika. Spread the onion in the flour and then in the egg beat. Bread the onion in the flour and breadcrumbs, and fry in hot oil. Okay, just serve.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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